3,3,3,3,3
15 mins
B) 15 min AMRAP of:
9 SDLHP 40kg/30kg
12 Box Jump Overs 24"/20"
15 C2F Push Ups
CrossFit Anarchy Bendigo |
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A) Power Cleans
3,3,3,3,3 15 mins B) 15 min AMRAP of: 9 SDLHP 40kg/30kg 12 Box Jump Overs 24"/20" 15 C2F Push Ups
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A) Front Squats
5,5,5,5,5 15 mins B) 12-9-6 Thrusters 40kg/30kg Bar facing Burpees Pull-ups Time cap: 20 mins Thank You to Australian Hero Games for this WOD Today.
Yesterday marked the 3 year anniversary, Sgt Todd Langley, a decorated soldier on his fifth deployment died in southern Afghanistan on 4th July 2011. He was awarded the Commendation for Distinguished Service twice; in 2002 and 2008. For time - 4 Rounds 800m Run 20 Pull ups 30 Push ups 50 Squats Wear a 10kg vest or Body Armour if you have one Lest we forget. Australian Hero Games They Fight, They Protect, We HERO WOD Skills
10 mins Double Unders OR Work a Weakness A) E.M.O.T.M. Odd minutes: 20 Double Unders Even minutes: 10 KB Swings 32kg/24kg B) Death by Pull-ups 1st minute = 1 pull-up 2nd minute = 2 pull-ups 3rd minute = 3 pull-ups etc etc Compare to 2/05/2014 http://www.crossfitanarchy.com.au/wod-blog/wod-friday-2nd-may-2014 A) Bench Press
5 x 3 15 mins B) 15 min AMRAP 1 Rope Ascent 15' 5 Cleans 60kg/40kg 15 Wall Balls 9kg/6kg A) GHD Sit Ups
7,7,7,7,7,7,7 14 mins B) Against a continuously running clock complete 5 x 3 min Rounds of: 15 T2B 200m Run Then in remaining time perform Max Effort: Sit Ups *1 min rest break between rounds Record your best weight for Part A and Total sit ups for part B A) Back Squats
5,5,5,5,5 15 min B) 15 min AMRAP 1 Full Snatch 40kg/30kg 7 OH Squats 40kg/30kg 14 Burpee Box Jumps 24"/20" |
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May 2019
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